| 1. Cobra | Chest and Abdominals | 30 seconds |
| 2. Shoulder Pigeon (left & right) | Chest and Shoulders | 30 seconds |
| 3. Downward-Facing Dog with Hamstring Stretch | Hamstrings and Calves | a few times |
| 4. Three Legged Downward Dog with Hip Opener (left leg up first) | Hamstrings, Calves and Hips | 10 seconds |
| 5. Lizard (left leg forward) | Hip Flexors, Hamstrings and Quadriceps | 30 seconds |
| 6. Sleeping Pigeon | Hip Flexors, Psoas, Piriformis, Glutes, and Hamstrings | 30 seconds |
| 7. IT Band Stretch | Iliotibial Band and Hamstrings | 30 seconds |
| 8. Half Monkey (left leg forward) | Hamstrings and Groins | 30 seconds |
| 9. Reclining Half Hero | Quadriceps, Thighs, Ankles, and Groins | 30 seconds |
| 10. Half Spinal Twist (to the right) | Lower Back and Spine | 30 seconds |
| Repeat poses 4-10 on the right side |
| 11. Folded Butterfly | Hip Adductors and Groin | 30 seconds |
| 12. Bow | Entire Front Body and Spine | 30 seconds |
